notes
Kinematic Sequencing Protocol — Day 3
7
mvmts
26
sets
community
sequence
kinematic sequencing protocol
w1·d3
movements
A — 4 rounds
01
reactive hip rotations
set 1
intensity
100%
reps
5
set 2
intensity
100%
reps
5
set 3
intensity
100%
reps
5
set 4
intensity
100%
reps
5
4x5/side @ 100% Intent
B — 4 rounds
02
pallof press
set 1
intensity
65%
reps
10
set 2
intensity
65%
reps
10
set 3
intensity
65%
reps
10
3x10/side @ 65%
A — 4 rounds
03
lateral med ball slam
set 1
intensity
5%
reps
4
set 2
intensity
5%
reps
4
set 3
intensity
5%
reps
4
set 4
intensity
5%
reps
4
4x4/side @ 5% BW
04
med ball chest pass
set 1
intensity
5%
reps
4
set 2
intensity
5%
reps
4
set 3
intensity
5%
reps
4
set 4
intensity
5%
reps
4
4x4 @ 5% BW
05
med ball rotational throw
set 1
intensity
5%
reps
4
set 2
intensity
5%
reps
4
set 3
intensity
5%
reps
4
set 4
intensity
5%
reps
4
4x4/side @ 5% BW
06
pin bench press
set 1
intensity
75%
reps
4
set 2
intensity
75%
reps
4
set 3
intensity
75%
reps
4
set 4
intensity
75%
reps
4
4x4 @ 75%
other sessions in this sequence
C
created by
cameron goodson
@cameron